AMRAP 12: 30 Box Step ups 24/20 10 Push Jerks 155/105 (from the ground)

EMOM x 15mins 1st – 35 Double unders 2nd – 7 Dual KB Clean and Press (from the ground) 53/35 3rd – 3-5 Wall facing strict HSPU

30 Cal row 30 Dual DB front squats 50/35 30 pull ups 20 Cal row 20 Dual DB front squats 50/35 20 C2B pull ups 10 Cal row 10 Dual DB front squats 50/35 10 Bar Muscle ups

5 x2:00 AMRAP 15 T2B 10 OH stationary lunges 95/65 Max Bar facing burpees

30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#

AMRAP 16 4 x 50m Shuttle run (25m down, 25m back) 8 T2B 50m Dual FR KB carry 53/35

EMOM 20: M1: Max Pull ups M2: Max Push ups M3: Max Airsquats M4-M5: 250m row   Fitness: jumping pull ups Scaled:Ring Rows or Feet assisted pull up

AMRAP 10: 5 DB burpees 50/35 10 Sit ups   Fitness: 35/20 Scaled: 20/10

10 x 200m run *Rest 1:1 (no more than :90)   TC 26   Fitness: 150m Scaled 100m

The Payne Train For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 meter Run 3 Rounds of Cindy* 300 meter Run 2 Rounds of Cindy* 300 meter Run 1 Round of Cindy* 300 meter Run *1 Round of Cindy consists of 5 Pull-Ups, 10 Push-Ups, and 15 […]